Kick-Starting Your First Day On Keto Diet

The keto diet is a high-fat, low-carb eating plan that aims to put your body in a state of ketosis, where it burns stored fat for energy instead of carbohydrates. This can be a tough diet to start, as it requires a significant reduction in carb intake and a shift towards more fatty foods. To get started, it's important to understand which foods are keto-friendly and plan your meals accordingly. You should also be aware of potential side effects, such as the keto flu, which can cause fatigue, mental fogginess, and irritability. Before beginning the keto diet, it's recommended to consult a healthcare professional, as it may not be suitable for everyone.

What to eat and what to avoid

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is designed to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. Here's what you need to know about what to eat and what to avoid on the keto diet:

What to Eat:

• Meat and Poultry: Beef, chicken, turkey, and pork are excellent sources of protein and can be consumed liberally.
• Fatty Fish: Salmon, sardines, mackerel, tuna, and herring are rich in healthy fats and should be included in your meals.
• Eggs: Pastured, organic, or conventional eggs are a great source of protein and healthy fats.
• Full-Fat Dairy: Unsweetened yogurt, butter, cream, and sour cream provide healthy fats and protein.
• Oils: Olive, sesame, and avocado oils are excellent choices for cooking and adding healthy fats to your meals.
• Avocados: Avocados are packed with healthy monounsaturated fats and fiber.
• Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, tomatoes, mushrooms, and peppers are nutrient-dense and low in carbs.
• Nuts and Seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds are healthy snacks and can be included in moderation.
• Condiments: Salt, pepper, vinegar, herbs, and spices are generally allowed and can enhance the flavor of your meals.

What to Avoid:

• Bread and Baked Goods: White bread, cookies, crackers, doughnuts, and pastries are high in carbs and should be avoided.
• Sweets and Sugary Foods: Sugar, candy, ice cream, honey, and syrups are loaded with sugar and will kick you out of ketosis.
• Starchy Vegetables: Potatoes, sweet potatoes, corn, and peas are starchy and high in carbs, so they should be limited.
• Fruit: Most fruits are high in natural sugars and carbs, so they should be consumed in moderation. Berries are a better choice due to their lower sugar content.
• Processed and Fried Foods: These are typically high in carbs and unhealthy fats, so they should be avoided or limited.
• High-Carb Beverages: Soda, juice, sweetened tea, and sports drinks are loaded with sugar and carbs. Stick to water, unsweetened tea, and black coffee instead.

How to prepare for a high-fat diet

The ketogenic diet is a high-fat, low-carb eating plan that can be challenging to start. It involves a significant shift in the way you eat, so it's important to prepare both physically and mentally for this change. Here are some tips to help you get ready for a high-fat diet:

Know the Foods to Eat and Avoid

Understand which foods are high in fat and which ones contain mostly carbs or protein. Meat and pure fats like butter and olive oil are carb-free, while fruits, vegetables, beans, and starchy foods like bread, pasta, and potatoes are high in carbs. Make sure to also watch out for hidden carbs in processed foods and sugary treats.

Examine Your Relationship with Fat

Don't be afraid of fat. Start incorporating more healthy fats into your daily meals, such as olive oil, avocado oil, and nuts. Cook with more oil, choose non-starchy vegetables, and add sauces or toppings to your protein sources to increase your fat intake.

Understand the Role of Protein

Keep in mind that the keto diet is a moderate-protein diet. Eating too much protein can take your body out of ketosis, so aim for a small portion of meat topped with a generous amount of fat.

Hone Your Cooking Skills

Look for keto-approved recipes that you'll enjoy. Having a variety of tasty options will make it easier to stick to the diet. Learn how to cook fresh meals instead of relying on highly processed foods, which are often high in carbs.

Talk to Your Family and Friends

Let your loved ones know about your weight loss goals and diet plan. This will help them understand your new eating habits and possibly even encourage them to join you. It's also good to have a support system in place, as the keto diet can be challenging at times.

Know What Side Effects to Expect

Be prepared for the "keto flu," which is a period of adjustment where you may experience fatigue, mental fog, constipation, or other flu-like symptoms. It's a good idea to start the diet during a slower week when you can rest as needed.

Up Your Electrolytes

When your body enters ketosis, it excretes more water and electrolytes. Make sure to drink plenty of water and consume bone broth or salted foods to get enough sodium and potassium.

Remember, the keto diet is not meant to be a long-term solution, and it's always best to consult with a healthcare professional before making any significant dietary changes.

How to cook keto-friendly meals

The keto diet is a high-fat, low-carb eating plan that can be tough to start. It's likely a radical departure from the way you're eating now, but many people are trying the keto diet, which puts your body in a state of ketosis. This is when your body's carb-burning switch flips to a fat-burning one, which can influence everything from weight loss to type 2 diabetes.

What to Eat on a Keto Diet

• Red meat (beef, pork, lamb): 0 grams
• Poultry (chicken, turkey): 0 grams
• Fish (salmon, tuna, sole, trout, halibut): 0 grams
• Natural fats (butter, olive oil): 0 grams
• Above-ground vegetables (leafy greens, broccoli, cauliflower, tomatoes, eggplant): 1 to 5 grams

What to Avoid on a Keto Diet

Foods to stay away from include:

• Bread, tortillas, muffins, bagels, pancakes
• Cakes, cookies, and other baked goods
• Sugar and anything made with sugar
• Most fruits and fruit juice
• Highly processed foods

Tips for Cooking Keto-Friendly Meals

• One way to create keto meals is to start by picking a protein source, such as meat, fish, seafood, eggs, or tofu. Then, choose two low-carb vegetables and add a healthy source of fat.
• Keto-friendly beverages include water, coffee, tea, and the occasional glass of wine.
• When eating out, stick to bunless burgers, salads with non-starchy vegetables and olive oil-based dressing, or Chipotle's Keto Salad Bowl.
• Plan your meals ahead of time to ensure you have all the necessary ingredients and to make sticking to the diet easier.
• Look for keto-approved recipes in cookbooks or on websites.
• If you're not used to cooking, start with simple meals that are easy to put together from basic ingredients.
• Focus on reducing carbs while increasing the fat and protein content of meals and snacks.
• Be mindful of your portion sizes, especially with nuts and dairy products.

How to manage side effects

The keto diet can cause a range of side effects, commonly referred to as the "keto flu". These include:

• Upset stomach
• Headaches
• Fatigue
• Constipation
• Diarrhea
• Muscle cramps
• Sugar cravings
• Nausea
• Low blood sugar
• Dehydration
• Vitamin and mineral deficiency
• Insomnia
• Reduced physical performance
• Irritability

Increase your salt and water intake

Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and often eliminate them altogether. Drink a glass of water with half a teaspoon of salt stirred into it when you experience keto flu symptoms. You can also drink consommé, bouillon, bone broth, or chicken/beef stock. Make sure you are drinking a minimum of 2.5 liters of fluid every day during your first week of keto.

Eat more fat

If you still feel unwell after increasing your salt and fluid intake, try eating more fat. A well-balanced keto diet includes enough fat to ensure you’re not hungry after a meal and have ample energy. Be sure to increase your intake of fat at the start of your keto journey until your body adapts to using fat and ketones for most of its energy needs.

Transition more slowly

If increasing your intake of water, salt, and fat doesn't help, try consuming slightly more carbs. This can be done by following a more moderate low-carb diet that provides 20 to 50 grams of carbs a day. Eating more carbs may slow down weight loss and health improvements, but it can still lead to better health, especially if you are cutting out sugar and processed foods.

Avoid strenuous exercise

Although many people find that their energy and stamina improve on a keto diet, trying to do too much in the early stages can worsen keto flu symptoms. Light activities like walking, yoga, or leisurely biking may improve symptoms.

Replace electrolytes

When following a ketogenic diet, levels of insulin decrease, and the kidneys release excess sodium from the body. Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet. Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are an excellent way to ensure you are maintaining a healthy balance of electrolytes.

Get enough sleep

Fatigue and irritability are common complaints of people adapting to a ketogenic diet. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood and make keto-flu symptoms worse. Try to get up at the same time every day and avoid oversleeping to normalize your sleep patterns and improve sleep quality over time.

How to sustain the keto diet long-term

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is a challenging diet to start and maintain, but there are some ways to make it easier. Here are some tips for sustaining the keto diet long-term:

• Plan your meals: Planning your meals ahead of time will make it easier to stick to the keto diet. This includes planning what you will eat for each meal and preparing keto-friendly snacks to have on hand.
• Cook your own food: Eating out on the keto diet can be difficult, as most restaurant meals are high in carbs. Cooking your own food allows you to control the ingredients and ensure they are keto-friendly.
• Focus on whole foods: Choose whole foods such as meat, poultry, fish, eggs, low-carb vegetables, nuts, and seeds. These foods are naturally keto-friendly and provide essential nutrients.
• Stay hydrated: When starting the keto diet, your body will get rid of a lot of water, so it is important to drink plenty of water to stay hydrated.
• Get enough salt: The keto diet can cause your body to excrete more salt, so make sure to add extra salt to your food or drink salted bone broth to replace lost electrolytes.
• Be mindful of portion sizes: Even keto-friendly foods can cause weight gain if consumed in large portions. Pay attention to your portion sizes and make sure you are not overeating.
• Be consistent: Consistency is key when it comes to the keto diet. Stick to your meal plan and avoid cheating, as this will help you stay in ketosis and reap the benefits of the diet.
• Monitor your progress: Keep track of your weight, measurements, and how you feel while on the keto diet. This will help you see the progress you are making and stay motivated.
• Get support: The keto diet can be challenging, so it is important to have support from friends, family, or a keto community. This can help you stay motivated and on track.
• Make adjustments as needed: The keto diet may not work for everyone, and that's okay. If you are experiencing negative side effects or finding it difficult to sustain, consider making adjustments or consulting with a healthcare professional.

Frequently asked questions